Dr Rajan's Top 10 Food Pairings to Supercharge Health Benefits

Combining different foods to create something truly special is one of life's greatest pleasures - think chocolate and peanut butter, mozzarella and basil, or apple and cinnamon. However, certain food pairings not only tantalise our taste buds but also boost the nutritional value of our meals.

Dr Karan Rajan Health advocate Cory Rodriguez has teamed up with another entity to create a series of three Instagram videos aimed at their joint follower base of 4.7 million. These videos highlight simple food pairings designed to enhance overall wellness when consumed together.

From protection from chronic disease to boosts of calcium and iron, there's something delicious and beneficial for any part of your day. Below are some of the tastiest pairings.

Breakfast

Blueberries and walnuts - brain protection

Dr Rajan explains: "Polyphenols from the blueberries combine with the omega-3s in the walnuts combine to become a brain-protection powerhouse."

Both walnuts and blueberries have been shown to enhance cognitive abilities, making them a match made in heaven.

Cocoa and coffee - overall brain pick-me-up

Cory observes: "The caffeine in the coffee alongside the theobromine in the cocoa collaborate to boost mood, alertness, and mental sharpness."

A delicious excuse to indulge in a mocha!

Oatmeal and yogurt - happy tummy

According to Dr Rajan, pre-biotic beta-glucan from the oats and live microbes from the yoghurt encourage gut-microbiome diversity, promoting a healthy digestive system.

Think of your gut microbiome as a vibrant community thriving inside you, housing countless microscopic beings. It functions like a garden supplying you with nourishing sustenance and healing remedies—when this garden thrives, you thrive too. But should it turn into an overgrown wilderness, it could throw off your whole internal balance.

Lunch

Bell peppers and black beans - enhancing iron absorption

Dr Rajan explains that the "vitamin C in the bell peppers increases the absorption of the non-heme iron in the beans".

Non-heme iron, primarily found in plant-based foods, isn't as readily absorbed as its meat-derived counterpart, making any additional assistance valuable. To further boost non-heme iron absorption, consider adding a splash of lemon or orange juice to a spinach salad, or mixing diced apples into a lentil dish.

Avocados and tomatoes — enhancing lycopene absorption

Dr Rajan explains that the mono-unsaturated fats found in avocados help break down lycopene, which is present in tomatoes but fat-soluble. Similarly, pairing tomatoes with olive oil traditionally enhances lycopene absorption.

This is excellent news since lycopene, a natural substance, could reduce the likelihood of developing chronic conditions like heart disease and cancer.

Dinner

Rice and beans - hunger buster

Dr Rajan suggests that "the fibre and protein in the beans can aid in slowing down the digestion of rice, and this pairing helps stimulate satiety hormones."

Adding beans to your meals can help manage carbohydrates and reduce the likelihood of experiencing blood sugar fluctuations and energy dips.

Broccoli paired with garlic — an extra dose of calcium

Dr Rajan states that the prebiotic fibre inulin present in garlic improves the uptake of calcium from broccoli, which aids in building robust bones and teeth.

Snacks

Raspberries combined with dark chocolate form a potent antioxidant duo.

Cory finds it easy to promote this item, but it’s comforting to see that a beloved dessert ingredient also offers health benefits.

"Anthocyanins in the raspberries can synergise with the flavanols in the chocolate, creating an anti-oxidant powerhouse".

Strawberries and cottage cheese - radiant skin

This might seem like an odd pairing, but it's a potent combination for collagen production, the beauty buzzword on everyone's lips.

Cory explains: "The vitamin C in the strawberries and the amino acids in the cottage cheese work together to help build skin-supporting collagen."